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Self-checks

Screen eye strain self-check

A short self-check on how your screen habits, physical symptoms and workspace might be contributing to tired or strained eyes.

3-5 minutes15 questions

Think about a typical work or leisure day over the past two weeks. For each statement, rate how often it applies, whether the screen involved is a laptop, phone or monitor. Answer for your usual routine rather than an unusually long or short day.

Screen habits and breaksPhysical symptomsWorkspace and lighting

This is an original set of questions about screen habits and self-reported eye symptoms. It is not a vision test, an eye exam or a diagnosis of digital eye strain or any other condition. See an eye doctor for persistent pain, sudden vision changes, or symptoms that do not ease after reducing screen time.

Habits before symptoms

Eye strain often builds from small habits, such as reduced blinking or poor lighting, that are easy to overlook until the discomfort becomes hard to ignore.

Three separate angles

Screen habits, physical symptoms and your immediate environment each contribute differently, so this check scores them on their own rather than as one number.

A useful record for an eye doctor

If you do book an eye exam, being able to describe your habits and symptoms clearly helps the appointment focus on what actually matters for you.

Remote work and long screen days

Many foreign residents and remote workers in Thailand spend long stretches on laptops, whether working from a co-working space, a cafe or home, often across multiple time zones with calls at odd hours. Bright tropical daylight can make screens harder to read outdoors, which pushes some people to increase brightness or squint rather than adjust their setup. None of this is unique to Thailand, but the combination of long hours and variable lighting is worth noticing in your own routine.

Simple environment adjustments

Air conditioning, common in offices and co-working spaces across Thailand, can dry out the air and make eyes feel drier faster, especially during long meetings. Screen position, glare from windows and font size all affect how hard your eyes work over a day, and small adjustments, such as angling a screen away from direct light or raising humidity slightly, sometimes help more than reducing screen time itself. This check does not replace a proper ergonomic review, but it can point you toward what to adjust first.

When to see an eye doctor

Private clinics and hospitals with ophthalmology departments are available in most Thai cities and can assess vision, dryness and other causes of discomfort. It is worth booking a visit if symptoms persist despite adjusting screen habits, if you have not had an eye exam in over a year, or if you notice blurred vision that does not clear after resting your eyes.

Before you start

Does a high score mean I have digital eye strain?

No. This tool summarises habits and symptoms you have noticed yourself. An eye doctor can examine your vision and eye surface directly and identify whether strain, dryness, an uncorrected prescription or something else explains your symptoms.

Will reducing screen time alone fix this?

Sometimes, but not always. Lighting, blink rate, screen distance and even how dry the air is around you all play a role, so adjusting the environment alongside your screen habits is often more effective than screen time alone.

How often should I get my eyes checked?

For most adults without existing eye conditions, every one to two years is a reasonable interval, though an eye doctor can advise based on your history, age and any symptoms you are noticing.